Macronutrient Breakdown of 142g of Spinach
A 142-gram serving of raw spinach, which is equivalent to a five-ounce bag, is a nutrient-dense food with a very low-calorie count. This serving size provides a solid foundation for a healthy meal without adding excess calories, fat, or cholesterol. It's an excellent food for weight management due to its high nutrient content and low caloric density.
Calories, Protein, and Fat
For a 142-gram portion, the total calorie count is impressively low at just 33 calories. The macronutrient distribution is highly favorable for health-conscious individuals. The portion contains approximately 4 grams of protein, a beneficial amount for a leafy green. This provides a useful, though small, boost to daily protein intake, particularly for those on vegetarian or vegan diets. The total fat content is minimal, around 1 gram, with zero cholesterol.
Carbohydrates and Fiber
This same serving of spinach offers about 5 grams of total carbohydrates. A significant portion of these carbs is dietary fiber, with approximately 3 grams per 142g serving. The remaining 2 grams are net carbs, making it a very low-carb food choice suitable for various dietary plans. The high fiber content aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Key Vitamins and Minerals
Spinach is celebrated for its rich vitamin and mineral profile. A 142-gram portion provides a powerful dose of several micronutrients essential for bodily function:
- Vitamin K: This leafy green is an exceptional source of Vitamin K, providing a staggering 571% of the daily recommended value in just 142 grams. Vitamin K is crucial for blood clotting and is vital for maintaining good bone health.
- Vitamin A: Rich in carotenoids like beta-carotene, the body converts this into Vitamin A. A 142g serving contains 74% of the daily value, which supports healthy vision, immune function, and skin health.
- Folate (Vitamin B9): With 69% of the daily value, spinach is a great source of folate, which is essential for cell function and tissue growth, and is especially important during pregnancy.
- Iron: This serving size provides a notable 48% of the daily value for iron. While it contains non-heme iron, which is less easily absorbed than the heme iron found in animal products, pairing it with Vitamin C-rich foods can enhance its absorption. This makes it a great way to help prevent iron-deficiency anemia.
- Vitamin C: At 44% of the daily value, the Vitamin C in raw spinach acts as a potent antioxidant, protecting the body against damage from free radicals and supporting immune function.
- Calcium: Providing 14% of the daily value, the calcium content helps support strong bones. However, the high oxalate content in raw spinach can inhibit some calcium absorption, a consideration for those with certain dietary needs.
- Magnesium: This essential mineral helps with muscle and nerve function and is found in good supply, with 27% of the daily value.
- Manganese: You'll also get a significant boost of manganese, which helps your body form connective tissue, bones, and blood clotting factors.
Comparison: Raw vs. Cooked Spinach
The nutritional profile of spinach can shift depending on how it's prepared. While both raw and cooked spinach are nutritious, cooking can affect certain vitamin levels and enhance the bioavailability of other nutrients.
| Nutrient | 142g Raw Spinach | 142g Cooked Spinach (approx) | Notes |
|---|---|---|---|
| Calories | 33 kcal | ~58 kcal | Cooked spinach is more concentrated by weight, thus higher in calories. |
| Fiber | 3g | ~6.1g | Cooking wilts the leaves, concentrating the fiber content in a smaller volume. |
| Vitamin C | 40mg | ~29.8mg | Boiling can reduce Vitamin C content as it's water-soluble. |
| Vitamin A | 666µg | ~939µg | Cooking can increase the bioavailability of Vitamin A and carotenoids, making them easier for the body to absorb. |
| Iron | 4mg | ~9.1mg | Iron and calcium are more readily absorbed from cooked spinach than raw due to the reduced oxalic acid content. |
| Calcium | 141mg | ~350mg | Similar to iron, cooking reduces oxalates, improving calcium absorption. |
| Folate (B9) | 275µg | ~130µg | Some B vitamins can be lost in the cooking process, especially if boiled in water. |
Incorporating 142g of Spinach into Your Diet
Integrating this powerhouse leafy green into your meals is easy and versatile. Here are a few simple ideas to enjoy the nutritional value of 142 grams of spinach:
- Salads: A whole 142g bag of baby spinach makes a substantial base for a vibrant salad. Toss it with berries, nuts, and a light vinaigrette for a refreshing meal.
- Smoothies: Blend raw spinach with fruits like bananas and berries, along with a liquid of your choice. The spinach flavor is often masked, making it an easy way to get a big nutrient boost.
- Sautéed Side Dish: Quickly sauté the spinach with garlic and olive oil until just wilted. The volume will decrease significantly, making it an easy and delicious side dish.
- Soups and Sauces: Stir spinach into soups, stews, or pasta sauces during the last few minutes of cooking. It will wilt and blend seamlessly into the dish.
- Eggs: Add a handful of spinach to your scrambled eggs or omelets for extra vitamins and minerals.
For more information on the various health benefits of spinach and other leafy greens, you can read more at the Cleveland Clinic's health essentials site: 7 Health Benefits of Spinach.
Conclusion
In conclusion, the nutritional value of 142 grams of spinach is exceptional, offering a dense concentration of vitamins, minerals, and fiber for a minimal caloric cost. Whether enjoyed raw or cooked, this superfood provides powerful antioxidants and vital nutrients that support everything from bone and eye health to immune function. Incorporating this modest serving into your daily meals is a simple yet effective way to significantly boost your nutritional intake and contribute to overall well-being. It's a testament to the fact that good things often come in small packages.
